Friday, May 17, 2024

Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Are you one of those millions who feel more "down" during winter months? Some people experience a slight mood shift. Some people experience a mild mood shift, while others feel overwhelmed, depressed, anxious, or sad. Many people experience winter blues, but there are ways to overcome them.

It is possible to make small, positive changes that will support your mental and bodily health throughout the winter months. These changes can promote whole-body wellness, so why not give it a shot?

Here are some ways winter blues can affect American adults. And what you can do to make it better, right away!

Winter Blues and American Adults

Researchers have discovered that between 7.5% and 20.5% of Americans suffer from seasonal depression in autumn and winter (2). One large study found that 50% of cases were severe (3). Many of these adults have social anxiety, agoraphobia and other mental health issues. Many feel more isolated than ever due to the rise in seasonal sickness and virtual social gatherings (rather that in person).

But, even small steps can make a big difference in alleviating the problem.

Three Ways to Beat Winter Blues and Season Depressed Moods

1. More sleep

Did you know that the natural world slows down during winter? It slows down. Some animals hibernate. Plants and trees go dormant. Dark skies are a result of the earth's rotation.

What about humans? We are more likely to become more sleepy, depressed, and gain weight.

Instead of fighting it, why not give our bodies more sleep? It is well-known that sleeping deprivation can lead to anxiety and/or depression, as well as weight gain. It might be possible to get more sleep in the seasons when the natural world is at its slowest.

A good night's sleep is essential for overall health, a reduced risk of chronic diseases, and a longer life expectancy (5). Recent research found that people with high blood pressure or low blood sugar levels were more likely to suffer from heart disease and stroke if they slept less than six hours each night.

A second study, published in JAMA, found a link between lower REM percentages and a higher risk of death in older adults and middle-aged people (6).

It's clear that sleep is important for our health. You can improve your quality of sleep, and even get more winter sleep if you are able.

Do you need help? Need help? Read this: How to Get Better Sleep This Winter.

2. Supplements: Vitamin D, Omega-3s

Vitamin D and omega-3 fat acids are two powerful nutrients that support mental and physical health. They are especially important in winter for mental health.

Scientists have discovered that people who experience seasonal depression and depressed moods, as well as those suffering from general depressed moods, often have low vitamin D levels. Vitamin D levels fall during winter months in most Americans without supplementation. This is due to the fact that the earth tilts and there are fewer daylight hours. Vitamin D is good for the immune system, which can make us feel better during winter months ((8)).

Omega-3 fats may also be helpful.

The International Society for Nutritional Psychiatry Research (ISNPR), "nutritional psychiatry subcommittee" invited top researchers to examine the literature on omega-3s for depression and asked them to review it. The review was completed and the authors agreed to establish the practice guideline for omega-3s in depressed moods. The consensus guideline was published online in Psychotherapy & Psychosomatics (9 September).

According to the authors, clinicians should offer advice about omega-3s for depression. They should encourage eicosapentaenoic ( EPA), omega-3s in conjunction with docosahexaenoic (DHA). Clinicians should promote high-quality, natural, and supplemental omega-3s every day and tailor the treatment to each patient (10).

How to get more Vitamin D and Omega-3 Fats in the Winter months: Vitamin D, omega-3s

3. Detox and Energize

The winter seems to bring about a loss of one dietary practice: the consumption fresh, vibrant greens, and vegetables.

This can be very costly. The greens are rich in chlorophyll. This can help promote detoxification and energy throughout the body. It supports the body's 6 detox systems (liver and kidneys, liver, digestive tract skin, lymph system and respiratory tract) (11-12, 13). You'll feel more energetic than you ever have when your body is detoxifying itself.

There's an easy way for you to detox and get your greens even in winter. You can make a Daily Green Detox Smoothie.

This smoothie combines Dr. Colbert's 21 Day Detox and Fast System ingredients with fresh fruits and healthy fats to promote energy and health.

You'll feel lighter, more energized and better this winter if you try it!

Bottom line

Perhaps you are one of many people who feel seasonal depression and winter blues. These easy steps will help you support your mental, emotional, and physical health in the winter months. You will feel more energetic, healthier, and happier.

The post Winter Blues? Dr. Don Colbert: 3 Ways to Beat Seasonal Depression Moods & Feel Great originally appeared on Dr. Don Colbert.

By: admin
Title: Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great
Sourced From: drcolbert.com/winter-blues-seasonal-depressed-moods/
Published Date: Wed, 11 Jan 2023 19:01:38 +0000


Frequently Asked Questions

What is lazy versus keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. A traditional ketogenic diet (lower fats, moderate protein intake, and lower carbs) is beneficial for weight management, mental clarity, energy regulation, as well as energy regulation. Lazy keto allows you to eat more carbs and is easier to access.

Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. With this in mind it is often considered a steppingstone for those who are just starting the keto lifestyle.

Keto takes hours to research recipes that conform to dietary protocols. The process is also very precise and efficient over time, as carb intake drops and fat consumption rises. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

In summary: traditional ketogenic diets are intensive yet highly beneficial, whereas lazy keto provides an alternative approach for those unable to commit too much to their diet plan for consistent results without having to be tied down by copious crunching of numbers each mealtime.


What happens to your body if you cheat on keto

Cheating on the keto diet can cause unwanted side effects associated with carbohydrate intake. When you suddenly start eating starchy carbs, your body cannot process them quickly and efficiently, which causes blood sugar levels to rise rapidly. Dehydration can result as your cells need to return to homeostasis. Because of the lack essential minerals sodium and potassium, electrolyte imbalances can also occur.

On top of these issues, it's common for those who "cheat" on the keto diet to experience digestive discomfort such as constipation or diarrhea due to their high-carb intake. Although these symptoms may be temporary, they can cause discomfort and disruption. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.


Can you eat oatmeal on keto?

Unanswered questions can be the hardest to find solutions for. Many feel lost and confused when it comes time to choose the right food for the keto diet. You'll notice this especially with oatmeal, which has a lot of carbs.

It is possible to successfully incorporate oatmeal into a Keto lifestyle, despite what the popular opinion may say. It all depends upon what kind of oatmeal you purchase and how often you eat.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Pure oatmeal is rich in fibre and protein. However, they do not compromise the keto diet.

Also, be mindful of how many oats you are adding to your daily meal. Rather than running a marathon or going overboard with every overnight bowl you make - use self-control by exercising portion sizes while maximizing flavour potentials through innovative ingredients such as coconut milk, chia seeds, and cinnamon powder.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. So don't let anyone tell you that sticking to your principles means sacrificing taste - because proper prepping spells out some serious results!


Statistics

  • When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
  • It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
  • Around 35% of total calorie intake is probably the upper limit. (healthline.com)
  • Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
  • The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

hsph.harvard.edu

academic.oup.com

healthline.com

fdc.nal.usda.gov

How To

The Best Foods to Eat on the Ketogenic Diet

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. Pack in protein, incorporate fats, and moderate carbohydrates while avoiding processed and sugary foods.

It is important to eat lots of whole foods and consume moderate amounts of healthy fats such as avocados, coconut oil and butter. You can maximize your success by eliminating all types of sugar, bread, or grains.

To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

You can delight your tastebuds with tasty dishes made from low-carb staples like spinach, broccoli, and kale. This will help you to curb your cravings for sugary carbs. Consuming fermented foods can help you include probiotics in your diet, which have been shown to improve metabolic health and reduce inflammation.

Dabbling with recipes using wild meats such as venison, duck, or partridge can add variety to your menu plan while providing lean proteins plus minerals that are not always easy to find in other food sources relatively easily.

It's all about creating balance between eating fresh produce in their natural forms and adding nutrient dense ingredients that will help you stay satisfied, so you don’t feel deprived or denied.



Resources:


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Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

3-Ingredient Keto Tortilla Chips Recipe (Air Fryer or Baked)

The post 3-Ingredient Keto Tortilla Chips Recipe (Air Fryer or Baked) appeared first on Ditch The CarbsThis easy keto tortilla chips recipe only needs 3


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Easy Protein Pancakes

Easy Protein Pancakes I LOVE PANCAKES! When I was a little girl, I loved it when we had pancakes for dinner but the pancakes I ate as a child had...The post


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

The Best Foods to Eat If You're on the Ketosis Diet For

The ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your..


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Flourless Chocolate Crepes

Flourless Chocolate Crepes I LOVE crepes! I often dream of opening a keto restaurant and one of the things I would serve is my flourless chocolate crepes!


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

The BEST Keto Cookie Cut Outs

The BEST Keto Cookie Cut Outs I have been working on creating the best cookie cut out and I finally made the recipe for all of you! HOW TO MAKE...The post The


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Healthy Valentine’s Day Gift

Healthy Valentine’s Day Gift Valentine’s Day is coming! Say what you will about Valentine’s Day, but I do love making it special. I get healthy gifts for all


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Zero Carb Mozzarella Sticks

Zero Carb Mozzarella Sticks If you haven’t noticed, I do not allow advertising on my site. I just didn’t agree with some of the products that were advertised.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Trip of a Lifetime to Croatia

Trip of a Lifetime to Croatia You are invited to join me this September in Croatia and TODAY is the first day to register! The first 8 people SAVE $100!!!..


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Sick of Winter? Try Sauna

Sick of Winter? Try Sauna Winter can be long and dark. Sometimes you need something to help lift your moods during the long dark days. Many of you know I...The


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Protein Sparing Irish Cream

Protein Sparing Irish Cream St. Patrick’s Day is coming and you all know I love to make the holidays fun for my boys! This year my son Kai wanted to...The post


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Keto Irish Cream Fudge

Keto Irish Cream Fudge St. Patrick’s Day is coming and my keto Irish Cream Fudge is perfect for celebrating! It is so delicious! If you love fudge and you love.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

The BEST Pure Protein Noodles

The BEST Pure Protein Noodles I took a group of people to Greece this past September for a keto trip of a lifetime! I always make friends for life with...The


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

How To Eat Keto At Arby's

Discover how to eat keto at Arby's with the best low-carb menu items, ordering tips, and substitutions for a keto meal on the go!


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

What's On Popeyes Keto Menu?

Learn how to order a Popeyes keto meal with low-carb food options, handy ordering tips, and menu items you need to avoid.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Sheet Pan Steak Fajitas (Low-Carb & Keto)

For a quick weeknight dinner option, try this low-carb sheet pan steak fajitas made with tender seasoned steak and fajita veggies.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Keto Air Fryer Pork Belly Bites

Interested in a tasty low-carb appetizer that will fulfill your protein needs too? Check out my air fryer pork belly bites – they're perfectly seasoned and


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Zucchini Keto?

Explore zucchini nutrition facts, discover low-carb veggie recipes, and answer the question once and for all, "is zucchini keto-approved?"


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Are Strawberries Keto?

Are strawberries keto? Discover if you can eat this fruit on a keto diet + health benefits, nutrition facts, & low-carb recipes.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Instant Pot Chicken Drumsticks

Want perfectly crispy chicken legs in under 30 minutes? My Instant Pot chicken drumsticks are tender, flavorful, and super easy to make.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Are Cucumbers Keto-Friendly?

Cucumbers are fresh, nutritious, and versatile. But are cucumbers keto-friendly? Discover nutrition facts, low-carb recipes, and more!


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Are Blueberries Keto-Friendly?

Are blueberries keto? Learn all about this tasty berry along with nutrition information, low-carb recipes, and health benefits.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Keto at Cheesecake Factory

Discover how to eat keto at Cheesecake Factory with all-day options, clever substitutions, ordering tips, and menu items to avoid.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Keto Sesame Chicken Recipe

Never crave Chinese takeout again with my homemade keto sesame chicken recipe, made with fried chicken thighs in a sweet umami sesame sauce.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Cauliflower Keto-Friendly?

Cauliflower is a versatile veggie that can be dressed up in a hundred different ways – but is cauliflower keto-approved? Dig into cauliflower recipes,


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Chicken Liver Pate

This simple chicken liver pate recipe is silky smooth and creamy, thanks to a secret ingredient. It's surprisingly easy to make! Get The Recipe Chicken Liver


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Chocolate Hummus

This chocolate hummus recipe is a creamy, decadent, and healthy dip, with no refined sugar. Make it in just 10 minutes! Get The Recipe Chocolate HummusWant


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Coddled Eggs

Learn how to make coddled eggs in just 5 minutes -- so easy! This simple coddled egg recipe has perfect yolks, plus endless add-in options. Get The Recipe


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Tandoori Chicken

You'll love this crispy, easy tandoori chicken recipe, made with a simple marinade using Greek yogurt, lime, garlic, and garam masala. Get The Recipe Tandoori


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Baked Pork Tenderloin Recipe

The juiciest baked pork tenderloin recipe! Cook how to cook pork tenderloin in the oven in just 20 minutes with a 5-ingredient quick marinade. Get The Recipe


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Parmesan Crusted Tilapia

This easy parmesan crusted tilapia recipe is flaky, flavorful, and takes just 15 minutes. Add veggies for a fast sheet pan dinner! Get The Recipe Parmesan


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

What You Can Eat on a Vegan Keto Diet

If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some..


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Deviled Eggs With Bacon

The BEST deviled eggs with bacon and chives! These super simple bacon deviled eggs use common ingredients and take just 20 minutes. Get The Recipe Deviled Eggs


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Cheesy Parmesan Asparagus

Make this roasted cheesy parmesan asparagus recipe with tender veggies, melty cheese, and garlic. Just 6 ingredients + 20 minutes! Get The Recipe Cheesy


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Cauliflower Steak (Roasted Or Grilled)

This EASY grilled or roasted cauliflower steak recipe is crispy, tender and caramelized, with simple ingredients: oil, spices, salt & pepper. Get The Recipe


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Asparagus Casserole

This easy, cheesy asparagus casserole recipe has layers of tender asparagus, melty cheese, and creamy hollandaise. Ready in 20 minutes! Get The Recipe


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Egg Salad Keto Friendly?

Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Kale Keto Friendly?

Kale is a popular vegetable and superfood. But is kale keto friendly? Let's see if it can be a keto diet staple. Continue reading to find out! What Is Kale?


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Mayo Keto Friendly?

Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Celery Keto Friendly?

Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Agave Keto Friendly?

Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup,


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Cucumber Keto Friendly?

Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Green Tea Keto Friendly?

Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Sour Cream Keto Friendly?

Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Hidden Valley Ranch Dressing Keto Friendly?

Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing?


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Avocado Oil Keto Friendly?

Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out!


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Propel Water Keto Friendly?

Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water?


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Strawberry Keto Friendly?

Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Keto Zuppa Toscana

Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Ranch Keto?

Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

5 Best Keto Pre Workout Supplements

If you’re thinking of starting a workout routine or already go to the gym on the regular, but you’re looking for a keto pre workout, look no further! We’ve


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Asparagus Keto?

46 percent of people cheat on keto, many of which don’t even know they are cheating. And who can blame them? I’ve been doing keto for over seven years and


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Cassava Flour Keto?

When I started the ketogenic lifestyle, my desserts rarely tasted like the sugary treats I was used to, and the coconut flour ruined the texture. This is why


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

12 BEST Canned Low Carb Soups

list the best store bought canned soup options for a keto diet. Include homemade options and feature recipes from our site: Top 12 Low-Carb Canned Soups 1.


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Are Cucumbers Keto?

Cucumbers have been a staple in our diets for over 3000 years due to their antioxidant and nutrient density. But are cucumbers keto-friendly? This post looks


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is White Claw Hard Seltzer Keto?

If you are following a ketogenic diet, you know that counting your carb intake is the most important thing you need to do every single day. Depending on


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Is Cream Cheese Keto?

Cream cheese can spice up almost anything from desserts to appetizers and dinners. But is cream cheese keto? Below, we’ll go through everything you need to


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

Jicama Wraps on Keto: Yay or Nay?

If you’re craving a corn tortilla on keto, try Jicama wraps from Trader Joe’s. It eases your carb cravings since it tastes like normal wraps, but with a


Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great

How to Start the Ketosis Diet

If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your..